Tabbouleh salad (sometimes spelled tabouli or tabbouli), popular throughout the Middle East, has roots in Lebanese cooking. This fresh green vegan salad features chopped fresh parsley, fresh mint, tomato, scallions, lemon juice, and olive oil. Traditional tabbouleh also includes bulgur wheat grains. I have taken to replacing the bulgur in tabbouleh with toasted cooked quinoa, which makes the salad gluten free and adds a boost of healthy protein.
I first made this salad when hosting a Middle Eastern mezze lunch for some vegetarian friends of ours. They are big fans of Arab cuisine, so I went all out. What a spread… falafel, hummus, tahini, baba ghanoush, the works. One of my guests was vegan, and I was looking for ways to incorporate meatless protein into the mix. Substituting quinoa for bulgur wheat was a natural fit, leaving the salad perfectly balanced and nutrient dense with a wonderful texture.
Quinoa is gluten free, which means that people with Celiac disease and gluten intolerance can freely enjoy this salad (unlike traditional bulgur wheat tabbouleh). The texture is more delicate than bulgur wheat tabbouleh; it feels less heavy in the mouth and the stomach. The protein content of quinoa makes it a particularly good choice for vegans and vegetarians who do not get their protein from meat. It’s also easier to make than traditional tabbouleh; bulgur must be soaked for a few hours to overnight, whereas quinoa can be cooked in a matter of minutes.
Depending on who you ask, quinoa is also generally considered kosher for Passover because it is a seed, not a grain. I actually served this very salad at our Seder this year. Yet another reason to love quinoa tabbouleh!
In addition to all of these benefits, quinoa is very healthy. Native to South America, this ancient seed was once called “the gold of the Incas,” and was fed to their warriors to increase stamina. It’s been cultivated in the Andes for centuries, and was a major agricultural commodity in Inca and Aztec society. Quinoa is closely related to spinach, and like that healthy leafy green it is packed with nutrients. Quinoa is a terrific source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients. Regular consumption of quinoa can improve your cardiovascular health and reduce the frequency of migraine headaches.
Regionally, there are differences in the way tabbouleh is prepared. In Lebanon, a greener salad with less wheat is preferred. In some parts of Turkey, the bulgur is soaked and softened in tomato juice instead of water. In Greece, the salad is often made with more bulgur and less green. My recipe has far more green than quinoa, making it more Lebanese-style in the green/white balance.
No matter how it’s made, one thing is certain– tabbouleh is one of the most popular green mezze salads in the Middle East. This salad is perfect for summer– it’s light, lemony, and refreshing. Try adding a dollop of soft labaneh cheese on top, or some grilled halloumi for extra flavor. Enjoy!
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Quinoa Tabbouleh Salad
Ingredients
- 3/4 cup uncooked quinoa
- 2 bunches fresh flat-leaf parsley, stemmed and minced (about 1 1/2 cups minced)
- 2 bunches fresh mint, stemmed and minced (about 1 cup minced)
- 3 fresh tomatoes
- 1/4 cup finely chopped scallions or onions
- 1/4 cup freshly squeezed lemon juice, or more to taste
- 1/4 cup extra virgin olive oil
- 3/4 teaspoon salt, or more to taste
NOTES
Instructions
- Rinse uncooked quinoa in cold water using a fine mesh strainer until the water runs clear. Drain.Spread quinoa in the bottom of a stainless steel skillet in an even layer. Turn heat to medium and let the quinoa heat up, stirring occasionally, until the moisture is gone.
- Continue to cook the quinoa over medium heat, stirring frequently, for roughly 10 minutes until it begins to turn toasty and fragrant. The quinoa is ready when the seeds start to pop and turn golden brown. Remove from heat.
- Pour quinoa into saucepan along with 1 1/2 cups of water. Bring to a boil, then reduce to a simmer and cover the pan.
- Cook quinoa for 10-12 minutes until tender, but not mushy. Stir and let cool to room temperature.
- Place minced fresh parsley and mint in a medium salad bowl.
- Whisk together the lemon juice, olive oil and salt.
- Seed the tomatoes by quartering them, then use your fingers or a paring knife to remove the seeds.Dice the tomatoes into small pieces.
- Add the finely chopped tomatoes to the green herbs along with the chopped scallions, cooked quinoa, and olive oil lemon juice dressing. Stir gently to combine.Season with additional salt or lemon juice to taste, if desired. Serve at room temperature, or chill in the refrigerator.
- Some people like to add garlic to their tabbouleh. If you want a garlicky flavor, add a well-minced raw clove to the salad. Enjoy!
Faythe says
We absolutely lovvveeeeed this. I can’t believe I waited to cook with whole quinoa until now. I made a few modifications – using less parsley and mint, adding sea salt and cracked pepper before serving. I served it with rotisserie chicken and sliced bread. Thanks so much for sharing, I’ve recommended it on my blog. 🙂
Tori Avey says
So glad you enjoyed it!
Monica says
Yes, we made it last week and we like it so much better! Its very fresh tasting. Thanks for the idea!
Rose West says
It was fantastic—made this for my family and will serve it to a group of teachers @ a working lunch this week. Thanks so much for this dish!
Tori Avey says
You’re welcome! So happy you liked it Rose!
Simply Life says
wow! this looks fabulous- great idea to use quinoa!
Alice K says
Tori,
One of my husband’s favorites is tabouleh, so I made this for him. The parsley (which I reduced to 2 cups) overwhelmed the dish. Is it my sense of taste that made this too much or was there a typo? Has anyone else commented on the large amount of parsely?
BTW: The Zabar’s video was great. I loved seeing you and hearing your voice!
Tori Avey says
Hi Alice! The amount of parsley is pretty standard for Middle Eastern tabbouleh… I haven’t received any other comments on it, but you can certainly reduce it next time to taste. As I said in the blog, tabbouleh is made differently in many areas of the world. Depending on what you’re used to, this one may feel “greener” than others. Many American restaurants and health food stores sell tabbouleh with lots and lots of bulghur, which is not how it’s served in most parts of the Middle East. As with all of my recipes, feel free to alter amounts to taste and see what works best for you. Make it your own. 🙂
So glad you enjoyed the Zabar’s video! Hoping to do more videos in the future…
Tracy says
Though this is an older post, thought I would add that some traditional tabbouleh recipes do not even include grains of any kind, so the parsley is very prominent! A friend of mine makes hers that way and it is very good, but I prefer a bit of grain or, even better, quinoa!
chana says
I’ve been putting quinoa in my salad for ages. i use a mustard vinegar dressing with a mixed salad bag. it’s yummy and healthy. i use brown quinoa, but in israel they told us only the white quinoa was kosher for pesach.
really like your blog.
pat selanikio says
Can’t wait to try. My husband has high blood pressure and these middle eastern recipes agree with his Sephardic heritage and his blood pressure. I intend to pair this with spicy panko chickpea patties.
Faythe says
So far, I’ve only had quinoa as flour, and it is fabulous. I do have a new bag of quinoa grain in the kitchen to play with. I think I’ll make your recipe for dinner this week. It looks delicious. 🙂
shaffy says
thanks so much for making the process look less intimidating than i expected. maybe because the other tabouli recipes i saw used bulgur wheat. i am having a “why didn’t i think of that moment” now. thankyouthankyouthankyou 🙂
Claudie says
I love Middle Eastern food, but I’m not much of a bulgur fan myself, so I think your transformation of the tabbouleh is a wonderful idea! (I happen to eat a lot of quinoa too..) I will absolutely try it, thanks for sharing with us 🙂
RavieNomNoms says
I absolutely adore quinoa! I just cooked up a healthy batch last night for dinner and lunches this week. I need to try this!
Magic of Spice says
I have only worked with bulgur once, but I adore quinoa! And I think this is such a beautiful way to prepare it…fresh an lovely!
Kita says
I have to get over my fear of quinoa and try it. I can’t eat couscous and I have unfairly put quinoa in the closet with it. I love the idea of a tabbouleh salad, but like you have often found them lacking. Thanks for the inspiration and idea on how to mix it up!
Liz says
Oh, I feel the same way about bulgur…but LOVE quinoa! Great idea! Great salad!
Ann says
Tori – that’s just brilliant! Most Tabbouleh I’ve had has bulgur in it…I never thought of quinoa! I have GOT to get some of this stuff…..
Monica says
What a great revelation! I love quinoa and it is definitely a healthier choice than bulgur. We have substituted quinoa for couscous for years. Thanks for the idea!
Kim says
I sure do like some good Middle-Eastern food! This looks fabulous Tori.
Macaroon says
I was totally thinking of making this the other day, after picking up some quinoa at the supermarket. I made chili with it instead, because I forgot to get mint and parsley. I totally have to make it now!
Linda says
This looks delicious! I have never toasted my quinoa before cooking…I will try that next time I make it.
Thanks for the recipe!
SusyCS says
Nice recipe Tori! Quinua (in Spanish) was a staple at home in Lima and my mom would prepare it, at least, once a week. A friend of mine prepares something called “Quinotto”, which would be a risotto with quinoa. 🙂